How much weight have you lost and how did you do it?

I know a few people who’ve used Ozempic and the pattern I’ve seen is this: they do lose weight while on it, sometimes quite a lot, but when they stop, a portion of that weight often comes back if the underlying eating habits, activity level, and routines haven’t changed. That’s not a failure of the medication, it’s more that it was supporting the change rather than replacing it.

That’s why many people find the best long-term results come from treating GLP-1s as a tool, not the whole solution. If someone is considering it, it’s usually worth first building habits that can actually be maintained for life, so whether they use medication or not, the foundation is already there.

A few lifestyle shifts that tend to work best when they become “normal life” instead of a temporary diet:

Start with protein and fiber at most meals. It helps with fullness and reduces random snacking later in the day. Things like eggs, chicken, fish, beans, lentils, Greek yogurt, and pairing them with vegetables or salads makes a big difference.

Build meals around structure, not restriction. Instead of “I can’t eat this,” think “what does a balanced plate look like today?", protein, vegetables, a smart carb portion, and healthy fats.

Move daily in a way that doesn’t feel like punishment. Walking is underrated here. Even 20–40 minutes a day adds up massively over time. If gym training feels too much, consistency in simple movement wins.

Strength training 2–3 times a week if possible. This helps preserve muscle while losing fat, which is important for keeping weight off long-term.

Watch liquid calories and “easy overeating” foods. Sugary drinks, snacks eaten distractedly, or grazing while watching TV can quietly undo progress without feeling like much.

Sleep and stress matter more than people expect. Poor sleep increases hunger hormones and cravings, making it harder to stay consistent.

GLP-1 medication can help reduce appetite, but it doesn’t automatically teach long-term eating habits. If those habits are built alongside it, the chances of keeping weight off after stopping are much higher.

Wherever possible, stop eating processed foods, sugar and fat. If you do eat those things it's strictly limited. Bread is limited to 60grams per day, which is roughly one small roll or two slices from a 400gram loaf.

What you can eat lots of to fill up:
Lean protein: 5% fat minced beef, meat with all visible fat and skin removed, bacon medallions, unprocessed fish. Unprocessed cooked meats.

Carbs:Rice, pasta, couscous, potatoes

Unlimited fruit, salad and vegetables. Cook with spray oil. 1/3 of your plate should be filled with veg/fruit.

Cheese and dairy: aim for very low fat cheese, fat free yogurt, skimmed milk.

Tinned tomatoes, passata for sauces. Baked beans are also good.

Stock cubes, spices for taste.

I have lost a lot of weight following this 😊

It can be done naturally

Uhhh good question. I do it by having severe long term issues with food. 0/10 do not recommend.
There are some crazy side effects with those drugs. I feel like they'll be the antidepressants of nutrition. Covering up symptoms while underlying issues potentially fester and worsen. But that's just like my opinion man.

There's just not enough research on the long term affects. I saw it causes cancer in mice.

What @Sutten said is the best advice.

I lost 150lbs eating a Paleo diet and daily walks, light exercise.